Mindfulness &
Self-Care

Mindfulness Resources

Mindfulness refers to a way of experiencing the present moment. John Kabat-Zinn coined the term based on his studies and experiences with Tibetan Buddhism and it is his definition that is most commonly referenced in scholarly writings, “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” Mindfulness practices are varied and are generally based wholly or in part on the practice Kabat-Zinn developed and implemented at Massachusetts General Hospital, which is known as Mindfulness-Based Stress Reduction (MBSR). MBSR is an evidence-based practice and has been found to provide benefits for individuals who are dealing with mental health conditions, such as: anxiety, depression, mood, PTSD, etc.

RELAXATION RECORDINGS

Body Scan Meditation

This guided practice cultivates a mindful awareness of one’s physical body. Through repeated practice, it is possible to memorize or internalize the instructions and develop a more mindful way of responding to life’s stressors. This is a seated practice.

Body Scan (2:46) – Karambir Khalsa Singh

 

Labeling

This guided practice encourages participants to develop a mindful awareness of their physical, emotional, and mental experience in the present moment while staying focused on their breath. By developing awareness around the labels one uses to describe their individual reality (i.e., sensations, emotions/feelings, thoughts), one can develop a more mindful understanding of and a greater self-compassion for one’s moment-to-moment experience. This is a seated practice.

Labeling (5:52) – Karambir Khalsa Singh

 

Grounding (5-4-3-2-1)

This guided practice uses the five senses (sight, touch, hearing, smell, and taste) to help one become more grounded and aware of the present moment. You will be asked to name what you are aware of. If you are not somewhere where it is appropriate to say your responses out loud, simply say or think them silently to yourself. This practice is easy to learn and can be practiced pretty much anywhere (note: it is not recommended to do this or any mindfulness practice while operating a motor vehicle).

Grounding (5-4-3-2-1) (2:2)- Karambir Khalsa Singh

Meditating With Youtube

Videos – Linda Hall

Biofeedback – BYU Website

Anxiety Relieving APPS

Pigment – Coloring

I am – Positive Affirmations – Daily Self Care Reminder

Moodpath: Depression & Anxiety – Stress Management

Headspace: Meditation & Sleep – Stress Less

Calm – Meditation and Sleep Stories

Smiling Mind – Meditation for All Ages

Stop, Breathe & Think – Feel Based Meditation

Wellness-Based Websites

Mindfulness Exercises – Mindfulness exercises for sleep, work, relaxation, anxiety, group and kids

 

Greater Good in Action – Practices in connection, compassion, empathy, resilience to stress, gratitude, etc.

 

Palouse Mindfulness – Mindfulness-Based Stress Reduction

OTHER SUGGESTIONS

  • Soothing Coloring Page
  • DSU Coloring Page
  • Maintain a regular schedule
  • Spend time with family and/or friends
  • Play games
  • Listen to an audiobook
  • Do a puzzle
  • Color
  • Write in a journal
  • Rock painting
  • Blog or vlog
  • Serve those around you
  • Go for a walk where
  • Work in the yard
  • Create a rejuvenating or calming playlist – share it!
  • Create a picture journal
  • Bake
  • Create a daily exercise routine
  • Eat a healthy diet
  • Maintain a regular sleep schedule